Which exercise works the upper glutes the best?

If you're aiming to build a strong, toned lower body, focusing on the upper glutes is a great way to start. 

Unfortunately, many gym-goers, especially men tend to overlook this area, thinking that glute exercises are only for women. But as a natural lifter with over 10 years of experience, I can tell you that training your glutes, including the upper portion, is just as important for men as it is for women. 

Strong glutes not only enhance your physique, but they also improve posture, boost athletic performance, and make you stronger overall.

In this article, we'll look at some of the best exercises to target the upper glutes. Whether you want a more lifted, rounded look or you're aiming to improve your overall strength, these exercises will help you get there. Let’s get started!

A- Why Focus on the Upper Glutes?

The gluteus maximus, the largest muscle in your body, is responsible for almost all lower-body movements, like walking, running, squatting, and jumping. 

The upper part of the glutes, near the top of your buttocks, plays an important role in extending the hips, stabilizing your pelvis, and improving your posture.

Training the upper glutes can give your backside a more rounded, lifted appearance. Plus, strengthening this area helps with better posture and can boost your performance in lifts like squats and deadlifts. 

This muscle group deserves a spot in your regular workout routine.

B- Best Exercises to Target the Upper Glutes.

Here are five exercises I personally recommend to effectively activate and strengthen the upper portion of the glutes:

1. Hip Thrusts.

Hip thrusts are one of the best exercises for focusing on the upper glutes. By lifting your hips while your upper back is on a bench, you really activate the glutes.

- Sit on the floor with your upper back resting on a bench, knees bent, and feet flat.

- Place a barbell or weight across your hips and push through your heels.

- Lift your hips towards the ceiling, squeezing your glutes at the top.

- Lower your hips back down and repeat.

Hip thrusts give your glutes a deep stretch and full contraction, with a focus on the upper part of the muscle. 

You can make it more challenging by adding more weight or trying variations like single-leg hip thrusts or banded hip thrusts.

2. Glute Bridges.

Glute bridges are similar to hip thrusts but done on the floor. When performed correctly, they activate the glutes, especially the upper portion.

- Lie on your back with knees bent and feet flat on the floor.

-Push through your heels and lift your hips toward the ceiling.

- Squeeze your glutes at the top, without overextending your lower back.

- Lower your hips back down and repeat.

Glute bridges target the glutes while minimizing strain on the lower back. To better hit the upper glutes, elevate your feet on a bench or use a resistance band around your knees.

3. Romanian Deadlifts.

While Romanian Deadlifts mainly target your hamstrings and lower back, they also engage the upper glutes, especially when done with the right form.

- Stand with your feet hip-width apart, holding a barbell or dumbbells in front of you.

- With a slight bend in your knees, hinge at the hips and lower the weight toward the floor.

- Keep your back flat and chest lifted, feeling a stretch in your hamstrings and glutes.

- Push your hips forward to return to the starting position.

When done properly, it targets the upper part of your glutes while also strengthening the hamstrings and lower back.

4. Single-Leg Romanian Deadlifts.

This variation isolates each leg, helping improve balance while targeting the upper glutes more effectively.

- Stand on one leg and hold a dumbbell or kettlebell in the opposite hand.

- Hinge at the hips and lower the weight toward the floor, keeping your back straight and the non-supporting leg extended behind you.

- Squeeze your glutes to return to standing.

This movement forces the glutes to stabilize your body, engaging the upper glutes and improving balance and strength.

5. Cable Kickbacks.

Cable kickbacks isolate the glutes, and the low pulley setup makes them perfect for targeting the upper glutes.

- Attach an ankle strap to a low pulley machine.

- Stand facing the machine and secure the strap around your ankle.

- With a slight bend in your supporting leg, extend your strapped leg straight back.

- Squeeze your glutes at the top and return slowly.

The constant tension from the cable helps keep your glutes engaged throughout the movement. 

You can also adjust the angle or height of the kickback to target different parts of the glutes, including the upper section.

C- Additional Tips for Building Upper Glutes.

-Use Full Range of Motion: Make sure you’re fully extending and contracting your glutes during each rep. This ensures better muscle activation and growth.

-Progressive Overload: To build muscle, you need to gradually increase the difficulty of your exercises. Add more weight, do more reps, or try harder variations to keep progressing.

-Glute-Focused Days: If you want to really focus on your glutes, try setting aside a specific day for glute training. Combine compound lifts like squats and deadlifts with isolation exercises to build a strong, well-rounded glute routine.

-Consistency: Like any muscle group, the glutes need consistent training. Include these exercises in your routine at least 2-3 times a week to see noticeable results.

If you're seeking alternative options for innovative glute training, consider the Awaken Your Glute method, which promises to sculpt a firm, round booty 238% more effectively than traditional squats ,no weights, elite genetics, or gym judgment needed. 

Just dedicate 10 minutes a day for impressive results! 

You may also want to check out the Glute Drive Plus Flat Bench. 

This innovative device is designed to improve strength, mobility, and overall well-being, all while allowing you to maximize your glute workouts in the comfort of your own home.

D- Conclusion.

Targeting the upper glutes is a key part of building a balanced, strong, and sculpted lower body. By incorporating the above exercises in your routines you’ll not only improve the appearance of your glutes but also build the strength you need for better performance.

 Try these exercises in your next workout and let me know how they work for you!